By Sylvie Tremblay, MSc
Sushi may seem like an incredibly healthy meal because it’s made up of seafood which provides high-quality protein. However, depending on the choices you make you could end up with a lunch or dinner that is very high in carbs and does not contain any significant vegetables.
What Are the Health Benefits of Sushi?
Sushi is a quick and easy source of protein. If you’re looking for a high-protein meal or snack, choose tuna, salmon or rainbow rolls, which can have 20 or more grams of protein per roll.
The omega-3 fatty acids found in fish benefit your cardiovascular health, plus they're natural anti-inflammatory compounds and play a role in brain function. Choose salmon, trout and tuna if you’re looking to get omega-3 fatty acids.
Sushi Can Be Very High in Sodium
One of the major drawbacks of sushi is its relatively high sodium content. While the nutrition information for sushi differs from roll to roll, and from restaurant to restaurant, many sushi rolls have a significant amount of sodium.
For example, a lobster shrimp roll at one popular American sushi restaurant has 1,030 milligrams of sodium. That's an excessive amount of salt, given that the upper intake limit for sodium is 2,300 milligrams, and more than half of the people in the U.S. are limited to a daily intake of 1,500 milligrams because of high blood pressure and other health conditions or other factors.
Tempura rolls, king crab rolls and calamari rolls also contain more than 1,000 milligrams of sodium per serving.
Why Sushi Rice Tastes So Good – It’s the Added Sugar!
Ever wonder why sushi rice tastes so good? Traditional sushi rice is made with sugar and rice vinegar. On average there is one tablespoon of sugar for each cup of cooked sushi rice. And each sushi roll contains about one cup of white rice in it. So, the rice in one roll alone contains 240 calories. And most people will have more than one roll as their meal.
Traditional white sushi rice is also high in refined carbohydrates, which aren't your healthiest option. White rice digests quickly and causes a spike in blood sugar that leaves you hungry shortly after eating.
And while USDA dietary guidelines allow for up to half of your daily grain intake to come from refined carbohydrates, you're better off choosing a whole-grain option. Consider asking for sushi made with brown rice. Brown rice is higher in fiber, which makes it more filling than white rice, and eating whole grains lowers your risk of diabetes and heart disease.
The healthiest choice is to go for sashimi (raw fish without rice) over maki sushi, which are the rolls.
reprinted from Livestrong.com
By Cynthia Sass, MPH, RD
I honestly can’t remember the last time I ate a meal that didn’t include veggies. For me, they’re the main attraction at breakfast, lunch, and dinner. But I’ve worked with plenty of clients who can go days without eating an adequate amount of veggies. They might opt for a little lettuce on a sandwich, or a side of starchy potatoes, but too often vegetables tend to be an afterthought.
It isn’t that surprising considering the latest data shows vegetable consumption has dropped over the past five years, despite all the positive buzz about this food group. About half of the total U.S. population eats less than 1.5 cups of vegetables a day. And a whopping 87% don’t reach the recommended minimum goal of 2 to 3 cups a day.
As a Health reader, you may be hitting the daily mark. But if you are falling short—or you have a friend or family member who still doesn’t get why veggies are so important—check out the seven points below. They are all powerful perks of eating more veggies (beyond “they’re good for you”), and I hope they’ll inspire you, or the people you love, to become true veg enthusiasts. Even if just one argument resonates, upping veggie intake will lead to all of the benefits below.
Veggies make you more attractive
You may have heard that eating healthy foods gives skin a “natural glow,” and it’s very true. One University of Nottingham study found when strangers viewed photographs of people’s faces, they rated the people who ate more produce as more attractive than the people who had suntans. Another study from St. Andrews University concluded that people who ate three additional daily portions of produce for six weeks were ranked as better looking than those with lower intakes. Why the beauty benefit? Veggies have been shown to change skin pigment and improve circulation, which means more blood flow to the skin’s surface, giving you a glowing appearance. Plus they could ward off signs of aging: research shows certain veggies help keep skin firm and wrinkle-free.
Veggies can help you lose pounds without “dieting”
Research has shown that people who eat primarily plant-based diets tend to weigh less. One study published in the American Journal of Clinical Nutrition found that over a five-year period, both men and women who ate more plant foods and fewer animal foods gained the least weight. Researchers have attributed this result, in part, to the antioxidants and fiber in veggies, which have been tied to weight loss. In fact, some studies have observed that the body boosts calorie burn after eating plant-based meals.
Another reason is veggies are both filling and low in calories. For example, two cups of spinach contain less than 15 calories. That’s almost 200 fewer calories than a cup of rice. So rather than filling your plate with go-to staples like pasta and rice, swap in veggies and stick to smaller portions of starches. Cup for cup you’ll shave about 200 calories, without having to eat tiny meals.
Veggies help prevent constipation
Let’s face it: If your gut doesn’t feel good, you don’t feel good. People have told me that they’ve cancelled fun plans, lost their sex drive, and called in sick due to the discomfort of being “backed up.” Luckily, veggies can remedy digestive problems. The natural fiber in veggies helps strengthen gastrointestinal muscle (kind of like a work out for your digestive system), and push waste through the body faster. One client, who regulated her digestion by eating more veggies, said the dietary change improved everything from her mood to how her clothes fit, because she was no longer sporting a constipation belly bump.
Veggies help support work outs
For all of the reasons already mentioned, veggies help athletes perform at their best. And some specific veggies have been shown to help boost endurance and support recovery. For example, a study published in the Journal of Applied Physiology found that drinking 16 ounces of organic beetroot juice daily for six days helped men cycle up to 16% longer than they did with a placebo beverage. Meanwhile 100% tomato juice has been found to reduce exercise-induced stress on the body by as much as 84%. And watercress, a peppery green from the mustard family, could effectively counter the wear and tear of exercise, even after one serving. Veggie-loading, anyone?
Veggies boost happiness
One recent New Zealand study found that a higher produce intake helped people feel more energized, calmer, and happier—and the effects lasted through the following day. Another study, published in the journal Social Indicators Research, concluded that more produce boosted mental well being. So the next time you’re feeling down, skip the cookies and reach for some veggies and hummus instead.
Veggies lower the risk of chronic diseases
It may seem obvious that eating more veggies lowers the risk of heart disease, stroke, and certain cancers, but you may not realize how much of an impact small changes can make. One recent study found that eating just over one extra serving of leafy greens a day reduced the risk of type 2 diabetes by 14%. A higher intake of plant-based foods also means a more alkaline diet, which has been tied to lower risk of diabetes.
Veggies boost everyday energy
Most of my clients say the main thing they hope to improve by changing their diet is their energy level. And guess what? Veggies can help meet this goal too, especially when they replace refined carbs and processed foods. The fiber, vitamins, minerals, and antioxidants in veggies improve circulation, immunity, mood, digestive health, blood sugar, and insulin regulation—all of which translate into feeling lighter and more energized. The best part? These results can be pretty immediate. But don’t take my word for it: Try making veggies the star of every meal for one day, and monitor how you feel. Here are a few ideas:
Breakfast: Make a smoothie with spinach or kale, frozen fruit, a protein powder or Greek yogurt, almond butter, and almond milk. Or whip up a veggie-heavy omelet with avocado, and enjoy with a side of fruit.
Lunch: Opt for a salad with lots of greens and veggies, dressed in an olive oil-based vinaigrette. Add salmon, chicken, or beans. Top with quinoa or chickpeas.
Dinner: Cook up a stir-fry with lots of colorful veggies, in a sauce made from brown rice vinegar, and fresh squeezed citrus juice, seasoned with fresh ginger, garlic, and crushed red pepper. Serve over a small bed of brown rice, topped with sesame seeds.
If you stick to a daily plan like this one, you’ll eat well over the recommended minimum recommendation for veggies. And I bet you’ll notice a tremendous difference in your energy level—even after just one day.
Reprinted from Health.com
Here's how to start feeling better.
By Alexa Tucker
You know the feeling: that aching, trembling, just-got-hit-by-a-bus soreness that makes even rolling out of bed seem impossible. Yesterday’s workout was a doozy, and your body’s giving you a not-so-gentle reminder of how hard you went. Pushing yourself at the gym is a good thing, but your body needs a little extra TLC afterwards to get it feeling fresh and ready to go again.
Pete McCall, MS, CSCS, knows the feeling, and how to give your body the attention it deserves following a killer training session. “Doing two or three high-intensity classes [or workouts] a week is totally doable, but you shouldn’t be pushing yourself that hard every day,” he says. “Exercise is physical stress on the body, [and] your body adapts in the time after the exercise, not during the exercise.”
When you’re sore, it’s a sign that you’ve literally damaged the muscle fibers (though not necessarily in a bad way). While metabolic soreness occurs when you’ve used up all of the energy stores (glycogen) in your muscles, the kind that has you crazy sore the next day is known as mechanical soreness. “That’s when the actual protein structures [in the muscle fiber] have been damaged, and the repair process is when your body is using new muscle protein to rebuild.” This is when rest and recovery is especially important.
There’s a reason this soreness doesn’t happen immediately after a tough workout—you can thank DOMS, or delayed onset muscle soreness, for that. When white blood cells are doing their job repairing your taxed muscles, they release chemicals that set off pain receptors, and the process peaks about 36 hours after you sweat it out.
No matter how good your warm-up and cool-down are, sometimes, you just can’t avoid that stiff, sore feeling the day after. Here’s what to do (and what not to do) if you went crazy hard at yesterday’s workout:
1. Work it out, even when you think you can’t move…
It may sound counterintuitive, but working out the day after might be the best thing you can do to ease muscle soreness, unless you’re injured or experience sharp pains. “[Being sore] doesn’t mean take the day off, it just means do something different at a lower intensity,” says McCall (he recommends a barre class, restorative yoga, or a gentle jog). “It’s better to do a little something than not do anything,” he says, as it will help improve circulation.
2. …But plan to rest the following day.
You’ll actually feel better after getting active when you’re super sore, but two days after your intense workout should be when you give your bod a full break. “You do want to have a little bit of recovery and let the body heal,” says McCall. Take it a little easier the day immediately after, and use the second day to really relax.
3. And don’t make a habit of relying on painkillers.
McCall advises against it for a few reasons. For one, NSAIDs on a regular basis can be tough on your stomach, plus, OTC meds “dull down the pain sensation, so then you don’t know if you’re in pain,” says McCall. “Pain is the signal that something is not working right, so if you take stuff to mask it and you try to work out through it, that’s when you can get injured.” If you are going to reach for a painkiller, do it before bed, not before a workout, he says.
4. Not to mention, make sure you’re not actually injured.
When you’re super sore, it’s a good idea to give your body a once-over and make sure you’re not injured from your hardcore workout. “A little discomfort and soreness is fine, but if you wake up and you didn’t realize you did something to your ankle or your knee, that’s not something to work through,” says McCall. “If it lasts for more than two or three days it’s best to be checked by a doctor.” Two distinguishing factors between soreness and injury are sharpness and localization—if it’s just in one spot and it hurts when you put weight on it, don’t.
5. Hit the sauna for a little heat therapy.
While an ice bath works best to reduce inflammation immediately after a workout, 15 minutes in a dry sauna can help ease muscle soreness the day after. The increase in body temp elevates circulation, and anything that gets your blood pumping helps deliver fresh oxygen to your aching muscles, says McCall.
6. And foam roll for that hurts-so-good relief.
While foam rolling is best done every day (often before and after workouts), it’s especially important the day after exercise. “Foam rolling helps break up the tissue and improve the circulation,” says McCall. Think of foam rolling like DIY-ing a spa treatment. Plus, a foam roller is way cheaper than 50 minutes on a massage table.
7. Skip the recovery protein drink…
Protein shakes and recovery nutrition definitely have benefits right after a workout, but the day after, not so much. “Right after you train, your metabolism is elevated, your circulation is elevated, and your body is going to be more effective at using [recovery nutiriton].” While a protein and carb concoction can ease next-day soreness if taken within an hour of your workout, it won’t make a huge difference in terms of alleviating soreness if taken the next day, explains McCall.
8. …But you can pour yourself a glass of red wine (no, really!).
Too good to be true? Maybe not. While wine itself won’t necessarily help your muscles recover, it can help you chill out when your body’s wound up tight. “You wouldn’t want to go out and do shots, but anything that’s going to help you relax and wind down [will help recovery],” says McCall. Maybe refrain from polishing off the bottle right before bed—it can disturb sleep too close to bedtime. And a warm bath can also do the trick.
9. Finally, sleep it off like you mean it.
Told you those Zzz’s were important! That’s when the real magic happens in your muscles. “During REM cycles, that’s when your body will produce the hormones that it uses to repair the muscle tissue,” says McCall. It’s important to get a good night’s sleep the night of your workout, of course, but it still counts for something the following night.
Reprinted from Self.com
